One Knee To Chest
The One Knee To Chest is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Glutes, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The hamstrings and lower back assist as stabilizers throughout the range of motion.
How to One Knee To Chest
- 1
Start off by lying on the floor.
- 2
Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
- 3
Gently tug that knee toward your nose.
- 4
Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
Similar Exercises
Frequently Asked Questions
What muscles does the One Knee To Chest work?
The One Knee To Chest primarily works the Glutes. Secondary muscles include the Hamstrings, Lower Back, which assist during the movement.
Is the One Knee To Chest good for beginners?
Yes, the One Knee To Chest is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the One Knee To Chest?
The One Knee To Chest requires minimal equipment and can be performed in most gym settings.
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